May 17, 2020

Greetings, everyone!


First off, I can’t thank you enough for the very generous gift you gave in my name to our wonderful CAF. The $6,500 will go directly to local families and not-for-profits hit hard by the effects of the pandemic. Close to 100 of you contributed and that personally means the world to me!


I hope you’re all continuing to be well and still getting outside for some daily exercise.


As your coach, I’ve been thrilled at the number of you that are participating in our Spring Triple Crown Series. It makes me so happy to see so many of you still training and “racing”.


Leg two is set for the weekend of 5/29-5/31and will feature, in addition to the 2 mile and 5K distances, a few 10K course options for those of you looking to go for the “Triple Dare” AND a “Hill Thrill” Challenge with single age group divisions. I’ll explain more in today’s video message.


https://youtu.be/mFLFR0se7Ag


And, I’ve also got a Kid’s Triple Crown series planned for early this summer. Plus, an adapted, virtually oriented Summer/Fall Marathon-Half Marathon Training Program that kicks off on June 15 and will peak you for an early October half or mid-November full (local certified courses). Stay tuned for details…


A big Happy Birthday to Paula (today), Leah (Monday), Jake (Tuesday), Matt T. (Tuesday), Terri (Friday) and Carrie (Friday)!


Please, if you get a chance, watch my weekly video message.
And keep being safe and active.


I’m missing you all SO much!
Coach Mark
434-962-1694 (text)


***For those looking to participate in the Triple Crown or wanting to continue “working out”:


MONDAY 5/18
Normal AHR mileage but please add 5 x 12 second HILL surges with a slow 48 second recovery in between each.


WEDNESDAY 5/20
“Spartan” with two options. Both options should have a quarter mile “off” section that is HILLIER than the flat “on” section


***Option 1 = If you can find a four lap to the mile track (Meriwether Lewis, CHS, Walton, are the only ones I know of that are currently open) and with proper social distancing from others:
-1600 meters on the track (4 laps) at 104% of MP or 98%of 10 mile pace
-half mile off the track (quarter mile out and quarter mile back) at 100% of MP or 93% of 10 mile pace or slightly slower
-1200 meters (3 laps) on at 106-107% of MP or 100-101% of 10 mile pace
-half mile off at same pace as above
-800 meters (2 laps) on at 109-110% of MP or 103-104% of 10 mile pace
-half mile off at same pace as above or faster
-400 meters (1 lap) on at a fast but relaxed pace!
Optional longer version:
-half mile off at
-200 meters (half lap) on at a VERY fast but controlled pace (no straining)!


*None or very little “slowing down” recovery in between the ons and offs!


***Option 2 = Find a flat section of road, like Locust Avenue, Riverview, Sugar Hollow, base of Bellair. The flat section of the road doesn’t need to be too long (quarter mile or so) but there needs to be a road off of the flat section that’s hillier (not too hilly but isn’t totally flat):
-mile on the flat section of road at 104% of MP or 98% of 10 mile pace
-half mile off the flat section (quarter mile out and quarter mile back) at 100% of MP or 93% of 10 mile pace or slightly slower
-3/4 mile on flat at 106-107% of MP or 100-101% of 10 mile pace
-half mile off at same pace as above or slightly faster
-half mile on flat at 109-110% of MP or 103-104% of 10 mile pace
-half mile off at same pace as above or faster
-quarter mile on at a fast but relaxed pace!


***None or very little “slowing down” in between the ons and offs!


SATURDAY May 24
“3/6/9/12”.
Find a flatter to slightly rolling course for the following “backwards” workout. So the longer you go the slower you get to run (opposite of the Spartan):

-run 3 minutes at 112-113% of MP or 107-108% of 10 mile pace
-1 minute slow recovery
-6 minutes at 106-110% of MP or 100-104% of 10 miler pace or faster
-2 minute slow recovery
-9 minutes at 104-105% of MP or 98-100% of 10 mile pace or faster
-3 minute slow recovery
-12 minutes at 100-102% of MP or 93-96% of 10 mile pace or faster